What parts of the hard pull exercise? What are the benefits?

Hard pulling is a very good way to keep fit, but do you know where hard pulling exercises are? How to practice hard pulling is the most correct? The following is the beauty and fitness knowledge I collected for you. Let's have a look!

Where is the hard training?

Hard pulling is a muscle group that can be trained to the whole body. Now mainly introduce the work of each muscle group:

Muscles of lower limbs

The engine in the hard pull action is the lower limbs, strictly speaking, it is the hip-pulling action (gluteus maximus, N-rope muscle group) and the knee joint (quadriceps femoris)!

Trunk muscle group

Including our entire back muscles (latissimus dorsi, trapezius, erector spinae, etc. ), pectoral muscle/abdominal muscle belongs to a stable muscle group, mainly working in isometric contraction! The purpose is to keep the trunk stable and the spine neutral to ensure better power transmission! Is a core existence!

Arm muscle

Using forearm grip strength and stable triceps deltoid muscle; Hook the barbell like a hook!

How to practice hard pulling

1, pay attention to the difference between straight leg hard pull and bent leg hard pull: bent leg hard pull is the best way to exercise the lower back, while straight leg hard pull mainly exercises the biceps femoris.

2, the movement is smooth, the barbell can not contain the chest bow and waist, the head and back should be tightened, and the upper body should always be in a state of tension, otherwise it is easy to damage the lumbar spine; Don't lean back when lifting the barbell to the extreme, always keep your mind behind your back.

3. The problem of the body's center of gravity is an easy mistake in hard pulling. It is often labor-saving to move the center of gravity backward, so that the muscles at the back of the buttocks and thighs can participate in more sports and share the endurance of the waist, which becomes the action of practicing legs. So be sure to shift your focus to your waist and lean forward slightly until you feel pressure on your waist.

4, leg range: don't be too straight or too bent, too straight will only exercise the back of the thigh, too bent will become squat, only exercise the legs. There is no specific standard for the specific bending degree. Generally, the legs are slightly bent and the waist feels obvious.

5. Foot spacing: When you start exercising, your feet should be as wide as your hips. With the improvement of training level and weight, your feet can be slightly spread out, which can reduce the pressure on your waist, start heavier weight and stimulate deeper muscles.

Advantages of hard stretching

1, they strengthen the whole body, from the palm to the calf.

2. They strengthen the body's back exercise and make your back and buttocks healthier.

They strengthen bones and muscles and make you healthier and live longer.

They strengthen the core and give you six packs of abdominal muscles.

They can improve their speed, explosiveness and athletic ability.